Spinach 101: Nutrition Facts and Health Benefits

Spinach (Spinacia oleracea) is a leafy green vegetable which is rich in water-soluble vitamins,minerals, a wide variety of phytonutrients and fat-soluble vitamins. And its belongs to the amaranth family and is related to other nutrients also like quinoa and beets.

Nutrition facts

According to the research of U.S. DEPARTMENT OF AGRICULTURE ,one cup of raw spinach contains lots of nutrients. And The nutrition facts for 180 grams of cooked spinach contains:

Spinach 101: Nutrition Facts and Health Benefits

Spinach, cooked
1 cup
(180.00 grams)

Calories: 41

Nutrient

Pantothenic acid : 5.4%

Selenium : 5.2%

Vitamin B3 : 6.3%

Omega-3 fats : 7%

Choline : 8%

Protein : 11%

Zinc : 12.2%

Vitamin B1 : 14%

Phosphorus : 14%

Fiber : 15%

Potassium : 18.3%

Vitamin : C24%

Calcium : 24.1%

Vitamin E : 25%

Vitamin B6 : 26%

Vitamin B2 : 32.3%

Copper : 34%

Iron : 36.5%

Magnesium : 37%

Folate : 66%

Manganese : 73%

Vitamin A : 105%

Vitamin K : 987.21%

Health benefits of spinach

Spinach has the lots of possible health benefits which is listed below: